Between plans? Don't lose fitness. A short 80/20 Endurance block that holds your fitness between a finished plan and the next one. Free with code TRY8020 at checkout.
Is this plan for you?
At a glance: Long-Course Bridge Plan · Level 3 · 2 weeks · 5.5–6.5 hrs/week · intensity by RPE. Prefer another metric? All versions.
This plan is ideal for serious runners accustomed to training at high volume, seven to nine times per week. You're ready to start when the first week below looks comfortable.
Your first week: 6 runs, 6.5 hours. Mon rest · Tue Run 60 min · Wed Run 52 min · Thu Run 60 min · Fri Run 70 min · Sat Run 60 min · Sun Run 90 min.
What comes next? When your bridge week ends, step straight into a full 80/20 Endurance plan. See the plans.
What's included with your plan
Included: free coach email support, the Level Guarantee, lifetime access, Garmin and Apple Watch sync, and heart rate, pace and power versions.
What 80/20 Endurance athletes say
Racing more than once this year?
80/20 Endurance is the creation of Matt Fitzgerald and David Warden. Based on the breakthrough books 80/20 Running and 80/20 Triathlon, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent high intensity. The typical endurance athlete spends only 50-70 percent their total training time at low intensity. The solution? An 80/20 training plan that ensures the optimal intensity balance.